WOD for 12/29/17

A. EMOM 12 Even Minutes – 5 Bar Muscle-Ups Odd Minutes – 1 Power Clean + 3 Front Squats + 1 Split Jerk **if you don’t have bar muscle ups scale to 5 Pull ups (C2B) + 5 Dips (ring or box) B. “DT” – 5 Rounds: – 12 Deadlifts – 9 Hang Power Cleans … Continue reading “WOD for 12/29/17”


WOD for 12/28/17

A. EMOM 5 – 2 Overhead Squat @ 80% B. For Time 30-25-20-15-10 – Cal Bike or Row – Russian Kettlebell Swings (70/53) – 10 Meter Shuttle Sprints Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round. On the 10 Meter Shuttle Sprints, place two cones 10 Meters … Continue reading “WOD for 12/28/17”


WOD for 12/27/17

A. EMOM 5 – 5 Touch and Go Power Clean and Jerks *Repeat from last week, aim to improve slightly B. AMRAP 15: – 15 Power Snatches (75/55) – 30 Double Unders – 15 Wall Balls (20/14) – 30 Double Unders C. Midline 2 Rounds: – 50 AbMat Sit-Ups – 20 Hip and Back Extensions


WOD for 2/26/17

A. EMOM 12 Odd – 18/15 Calorie Row Even – Max Strict Handstand Push-ups in :40 Seconds B. AMRAP 5: 21-15-9 – Kettlebell Swings (70/53) – Front Squat (135/95)(155/105) – Cal Bike or Row (15-10-5) **Rest 5:00** C. AMRAP 5: 21-15-9 – Kettlebell Swings (70/53) – Front Squat (115/80)(135/95) – Cal Bike or Row (15-10-5) … Continue reading “WOD for 2/26/17”


WOD for 12/22/17

EMOM 10 – 1 Squat Clean Thruster *Build to heavy single B. AMRAP 8: – 3 Thrusters (95/65) – 3 Toes to Bar – 6 Thrusters (95/65) – 6 Toes to Bar – 9 Thrusters (95/65) – 9 Toes to Bar *Keep increasing each round by 3 C. After the AMRAP if time allows or … Continue reading “WOD for 12/22/17”


WOD for 12/21/17

A. EMOM 10 – 1 OHS *Build in weight to a heavy single B. AMRAP 15: – 20/15 Cal Bike or Row – 20 Box Jumps (24/20) – 10 Deadlifts (245/165)


WOD for 12/20/17

A. Barbell Conditioning EMOM 5 – 5 Touch and Go Power Clean and Jerks **You choose the weight to complete all reps unbroken on the minute B. 5 Rounds On the 4:00 – 30 Air Squats – 20/15 Calorie Row or 200m Run or 14/10 cal bike – 7 Clean and Jerks (135/95)(185/135) *Looking for … Continue reading “WOD for 12/20/17”


WOD for 12/19/17

A. Strict HSPU RX – 18 Strict HSPU, Rest 1:00 – 16 Strict HSPU, Rest :45 – 14 Strict HSPU, Rest :30 – 12 Strict HSPU, Rest :15 – 10 Strict HSPU Comp – Deficit Strict HSPU (4.5″/3″) – 12 Reps, Rest 1:10 – 11 Reps, Rest 1:00 – 10 Reps, Rest :50 – 9 … Continue reading “WOD for 12/19/17”


WOD for 12/18/17

Pardon Our Dust: We tried to knock out the painting today, but due to some technical difficulties only got through the priming stage. It created a lot more dust that expected, but we did our best to clean it up tonight. We will do our best to knock all of this out as soon as … Continue reading “WOD for 12/18/17”


WOD for 12/15/17

A. HSPU 5 Rounds: Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00): Row or Bike 45 seconds for max cals: In remaining time, Max Kipping Handstand Push-ups *If you need to stagger, do so on the 1, 3, 5, 7, 9. B. RX – 3 Rounds: – 10 Front Squats (185/135) – 20 … Continue reading “WOD for 12/15/17”

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